Almost Two-Thirds of Brits Are Napping – But Are You Doing It Right?
With 71% of UK adults sleeping fewer than the recommended 7 hours a night, and a further 14% getting under 5 hours, which is considered dangerously low for health, it’s perhaps no surprise that daytime naps are becoming a regular coping strategy for a nation running low on sleep.1
New research from Hillarys reveals that almost two-thirds of UK adults (63%) have napped at least once in the past month, as many turn to short bursts of daytime rest to combat tiredness, poor concentration and low energy levels.
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Key Findings:
- 63% of UK adults report napping at least once in the past month
- Just 7% admit to napping every day, while 14% nap more than once a week
- Most naps are short and sweet: over half of adults (52%) sleep for 0–20 minutes during the day
- Longer naps (41–60 minutes) are less common, and only one in 17 adults nap for 1–2 hours
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The findings come as wider UK sleep research shows that over 70% of adults fail to get the recommended amount of sleep, and many report having only three good nights’ sleep per week. Against this backdrop, napping appears to be less of a luxury and more of a survival tool.
Daytime naps can be a lifesaver in our busy, fast-paced lives – but experts warn that not all naps are created equal. The experts at Hillarys reveal how often Brits are napping, how long they sleep, and how to maximise the benefits of a midday snooze.
Two-thirds of Brits are embracing the nap
According to the latest data, 63.37% of adults have napped at least once in the past month, suggesting that napping remains a common habit across the UK. While short naps are most popular, the frequency varies widely:
- 31% nap 1–2 times per month
- 14% nap more than once a week
- 7% admit to napping every day
Hillary’s wider sleep data suggests that those relying on naps are often experiencing poorer-quality sleep at night, with one in five UK adults rating their sleep as fairly or very bad, and nearly a third waking up still feeling tired, a combination that may explain the growing reliance on daytime rest.
How long are UK naps?
Duration plays a key role in how restorative a nap is. Among daytime nappers:
| Nap Duration | % of Adults |
| 0–20 minutes | 52.17% |
| 21–40 minutes | 27.91% |
| 41–60 minutes | 12.46% |
| 1–2 hours | 5.91% |
The majority of UK adults favour short naps under 20 minutes, which sleep experts recommend for boosting alertness and concentration without triggering grogginess. Longer naps, while tempting for the sleep-deprived, can increase the risk of sleep inertia, leaving people feeling sluggish rather than refreshed.
Are you napping correctly? Expert reveals how to have the optimum nap
Daytime naps can be a powerful tool for boosting energy, improving focus, and enhancing mood, but the key is timing, duration, and environment.
Tom Coleman, sleep expert at Hillarys, shares his top tips for making your nap truly effective:
1. Keep it short and sweet
Short “power naps” of 10–20 minutes are ideal. This allows your body to rest without entering deep sleep, which can cause sleep inertia, that groggy, disoriented feeling you sometimes get after longer naps. A brief nap can restore energy, sharpen concentration, and improve your mood.
2. Time your nap wisely
The ideal nap window is early afternoon, between 1pm and 3pm, when your body’s energy naturally dips. Napping too late in the day can delay your internal clock, making it harder to fall asleep at night and potentially disrupting your overall sleep routine.
3. Create the perfect environment
Darkness, quiet, and a comfortable temperature are essential for a restorative nap. Light and noise can prevent your body from fully relaxing and reduce the benefits of your rest. Blackout blinds, an eye mask, or even turning off electronic distractions can help you fall asleep faster and wake up refreshed.
4. Avoid common mistakes
Napping too late, too long, or in a noisy or bright environment can leave you feeling sluggish and undermine the purpose of your rest. Keep naps consistent in timing and duration for maximum restorative effect.
5. Pair with routine
Short daytime naps work best alongside a regular nighttime sleep schedule. Consistency helps regulate your body clock, ensuring that naps enhance overall energy and cognitive function rather than disrupt it.
Tom Coleman, sleep expert at Hillarys, further comments:
“Naps are your friend, especially for shift workers, but timing, duration, and environment are key. Short naps of 10–20 minutes can boost alertness without leaving you groggy, whereas a long or late nap can actually make you feel worse. A full 90-minute nap can also help reduce fatigue before a night shift. Take your nap in the early afternoon, and in a quiet, dark space, room-darkening products like blackout blinds or curtains can make a huge difference. Avoid napping too late or too long, and pair naps with a consistent sleep routine for best results.
People with irregular night-time sleep are more likely to nap frequently, showing how naps can complement, but not replace, good sleep hygiene. Short, consistent naps are far more restorative than sporadic or long daytime sleep. Creating the right environment is essential, and products such as blackout blinds or curtains help reduce light and promote deeper rest.
Our research suggests that short, well-timed naps are becoming a practical tool for managing fatigue, but only when paired with good sleep hygiene and the right environment.”
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